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Osteoarthritis (OA) is a degenerative joint disease where the primary risk factor is age. Its caused by the deterioration of cartilage, a type of tissue that cushions your joints. This results in pain, stiffness, and loss of mobility.

Research into the effect of COVID-19 on osteoarthritis symptoms is still ongoing. However, COVID-19 seems to worsen symptoms of osteoarthritis in some people. This may be due to the increase in system-wide inflammation while your body responds to the virus.

Read on to learn about what we know so far about how COVID-19 and life during the pandemic may impact people with osteoarthritis.

Currently, there is not a large body of evidence suggesting that COVID-19 triggers the onset of osteoarthritis. Research into the potential impact of SARS-CoV-2, the coronavirus that causes COVID-19, on cartilage degeneration or synovial inflammation in joints is still in its early stages.

The SARS-CoV-2 virus causes an inflammatory response in the body. Low grade inflammation of the synovial membrane, which lines your joints (synovitis), has been found to trigger the onset of osteoarthritis.

Data indicates that low grade inflammation can also generate a large number of pro-inflammatory cytokines, which may contribute to cartilage destruction. This could ultimately cause or worsen osteoarthritis. However, a definitive connection between COVID-19, inflammation, and osteoarthritis has not been established in research.

Theres a number of other factors that can worsen osteoarthritis symptoms that arent directly related to SARS-CoV-2 effects on your body. This includes impact due to lifestyle changes during the pandemic, as people have spent more time in quarantine, temporarily lost access to spaces to exercise, and gone out less.

A 2021 review of multiple studies found that people with physical disabilities and chronic conditions became more sedentary during the pandemic. Participation in physical activities that support joint health often lessened due to gym closures and reduced social activity.

Exercises that support muscle strengthening and flexibility have been shown to improve OA symptoms. The inability to enjoy physical pursuits and sports might also lead to weight gain, which can contribute to osteoarthritis severity.

The pandemic has also caused a worsening of mental health conditions and symptoms. Depression and anxiety can increase stress levels and contribute to you forgoing hobbies and activities that can be good for overall well-being and joint health.

Common osteoarthritis symptoms include joint and muscle pain. These are also commonly reported symptoms of COVID-19. Not everyone will experience muscle and joint pain during a case of COVID-19, and those who do often have symptoms temporarily.

COVID-19 has been tentatively linked to worsening osteoarthritis symptoms. It has not been proven to trigger the onset of osteoarthritis. For many people, the muscle and joint pain you experience during your illness is not due to osteoarthritis.

However, 2022 research explains that studies on musculoskeletal pain in people with COVID-19 indicate that these symptoms can persist for 6 months or longer after the initial infection. Some affected people experienced widespread joint and muscle pain throughout the body. Others had pain in specific joints, including the knee, foot, ankle, and shoulder. These areas of the body are also affected by osteoarthritis.

Its hard to know how COVID-19 will continue to impact our daily lives moving forward. Taking care of your overall health is essential, even if this viral infection limits your access to regular hobbies, exercise, or social spaces.

Consider incorporating some of these tips for staying active and engaged during the pandemic:

You and your doctor can continually assess your treatment regimen based on your symptoms. Your doctor may recommend that you see a physical or occupational therapist, particularly if you are unable to exercise at home.

Treatments for OA include:

Having osteoarthritis should not stop you from getting vaccinated against COVID-19.

Vaccinations and booster shots are your best way of reducing your risk for serious or fatal disease. Vaccination may not be advisable for some people who are immunocompromised or who have drug allergies. Reach out to your doctor for vaccine counseling.

Other strategies that reduce your risk of getting or spreading COVID-19 include social distancing and wearing a face mask. Make sure to wear a high quality mask, such as a KN95 or KF94.

In general, avoid crowded areas, prioritizing outdoor gatherings or events with a vaccination or mask requirement. Avoid contact with people who have COVID-19 and follow quarantine measures from your doctor if you contract the virus.

Have rapid home tests on hand for if and when you need them and seek out COVID-19 testing after a possible exposure. COVID-19 Test-to-Treat centers are now an option and may also potentially provide access to anti-viral medications, like Paxlovid, at no cost.

Regular testing, even if you dont have any symptoms, may catch a case of COVID-19 early, helping you take proper quarantine measures. Some cases of the viral infection are asymptomatic, so you may transmit the virus without ever feeling sick.

Both osteoarthritis and COVID-19 can cause muscle and joint pain. Many people who manage these symptoms during a case of COVID-19 will only have to do so temporarily, although some have to manage them for several months.

For people with existing osteoarthritis, COVID-19 may worsen symptoms by increasing systemic inflammation. However, no concrete connection has been made between COVID-19 and osteoarthritis onset or symptom impact, so these findings are tentative, and research is ongoing.

The wide-ranging lifestyle impact of the pandemic has reduced peoples activity levels and increased rates of depression, anxiety, and stress. These factors can also worsen OA symptoms and other chronic conditions.

OA and COVID-19 are both treatable, together and separately.

However, the best way to help ensure you do not contract SARS-CoV-2 and develop COVID-19, and experience its potential impact on your joints is to practice scientifically proven measures for preventing viral transmission. This includes masking, social distancing, and getting vaccinated if eligible.

Link:
COVID-19 and Osteoarthritis: Potential Connection and Outlook - Healthline

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Altered mitochondrial microenvironment at the spotlight of musculoskeletal aging and Alzheimer's disease | Scientific Reports - Nature.com

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Following a healthy eating plan or sticking to a calorie deficit, alongside regular exercise can help you lose weight. Express.co.uk spoke to Nicholas Freer, Training Specialist at fitness and lifestyle coaching app Freeletics about the best exercises to do to see maximum results.

Nicholas explained the best forms of exercises to do to lose weight.

He said: Assuming fat loss is the desired weight to be lost, there are three things to consider.

Energy balance: You will need to be in a caloric deficit, or burn more calories than you consume.

This can be accomplished by consuming fewer calories, increasing your activity level, or a combination of both.

Include both cardio and resistance training into your exercise plan.

READ MORE:Diet: Eat well on a budget by looking after your pockets and health

As for whether any specific exercises are best to do to lose weight, the expert said: The exercises that you enjoy!

Unfortunately, there is no magic weight-loss exercise, the biggest key to losing weight is consistency. This means training regularly, even if that starts with two days a week of going for a walk.

Finding an activity that you are motivated to get into your sports clothes and perform is going to help you shed those pounds.

However, if youre pressed for time, aim for full-body exercises like pushups, jumping jacks, burpees, or squats as they can increase total energy expenditure compared to isolated exercises.

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But remember, you wont lose weight if you arent in a caloric deficit at the end of the day/week.

Full-body exercises arent an easy solution to weight loss, however, they will help to make your workout more time-efficient and thus help you stick to a routine more easily.

In terms of how many times a week someone should workout to lose weight, Nicholas said: There is a general weekly recommendation of 150 minutes of moderate-intensity activities like walking, recreational swimming, and yard work, or 75 minutes of vigorous-intensity activities like HIIT, running, and jumping rope (all of which are found in the Freeletics app).

It is also recommended to spread your workouts across at least three days in the week to avoid injury or excessive fatigue.

Keep in mind that you will lose both fat and muscle while in a weight loss phase and one of the best ways to prevent unwanted muscle loss is to incorporate resistance training in your weekly plan consistently.

For this reason, it is recommended to incorporate some form of resistance training at least one to two times a week (these sessions count toward your 150 moderate-intensity or 75 vigorous-intensity minutes of activities).

A healthy weight loss goal is one pound per week, and you should aim for a calorie deficit of 500 calories a day to achieve this.

In terms of burning fat, one pound of fat is equivalent to 3,500 calories.

So if you want to lose one to two pounds per week, 500 or 1,000 calories need to be burnt a day.

Nicholas said: You should aim to achieve your caloric deficit from both a reduction of calories (eating/drinking fewer calories) and by increasing your physical activity per day (working out).

Read more:
Key to losing weight is not diet or excessive exercise - best way to shed pounds - Express

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A European woman on TikTok went viral to explain the stark nutritional differences between the U.S.s and European Unions food industries and nutrition experts are weighing in.

Fini (@finieh on TikTok), a Swiss-German woman living in the United States, shared this response to an American tourists video. In the original video, the tourist claimed that she is somehow losing weight faster in Europe than in the States despite not practicing a restrictive diet on her vacation. Fini stitched the original video to share an explanation of the nutritional differences between both cultures.

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Fini grew up in Europe and currently lives in the U.S. as a student. Having experienced life on both sides, Fini states that she has also experienced a weird weight loss phenomenon when spending time in her home country despite making no changes to her diet.

While Fini is not an expert, she attributes the phenomenon to how European food industries are generally so much more regulated than U.S. food industries.

I could go into the nitty-gritty, but all it takes is a quick Google [search] on all the chemicals that are legal in the U.S. but banned in the EU, Fini explained.

Fini then provides a visual example of the impact that banning certain chemicals can have on different food items nutrition levels. In this video, she shows how Fruit Loops look in the U.S. compared with the EU. The American Fruit Loops cup is significantly more colorful than the European cup. However, the appealing presentation of the American cup does not make it the better option for humans to consume.

A lot of the chemicals in the U.S. that make the food look better, taste better and last longer are really, really bad for you, Fini said.

TikTokers took to Finis comment section to discuss more factors as to why spending time in the EU may contribute to a healthier lifestyle and easier weight management.

American [food] portions are comically large to a lot of Europeans, a TikToker commented.

You just walk around a whole lot more while traveling, and the food is less sugary. If you moved more in the U.S., you wouldve also lost weight, another wrote.

While the weight loss phenomenon that Fini and other vacationing TikTokers experienced in the EU is an interesting discussion point, venturing to Europe is not an be-all, end-all solution to getting fit.

Weight is based on the simple principle of energy balance. The laws of physics do not change depending on your geographic location, said Paula Doebrich, MPH, RDN, of Happea Nutrition, based in New York but originally from Germany.

Although the EUs food industries are generally more regulated than those in the United States, it does not eliminate the possibility of weight loss being difficult for Europeans. According to Janet Coleman, a registered dietician and health and wellness contributor for TheConsumerMag, weight loss speed is dependent on an individuals personal diet choices and lifestyle. For example, a city dweller is more prone to weight gain due to fewer outdoor exercise opportunities and more fast food access.

It is true that some countries have stricter food industry regulations than others, but this does not mean that it is easier for someone living in those countries to lose weight compared with someone living in another country with less strict regulations, Coleman said.

While Finis argument that the EUs banning of certain food chemicals leads to Europeans eating healthier diets compared with Americans is compelling, the truth behind her statement is debatable. For one thing, eliminating unhealthy substances from our diets has long-term health benefits.

Banning trans fats, for example, can make certain foods a little bit healthier, or at least less bad for health, less inflammatory, said Dana Ellis Hunnes, PhD, senior dietitian and assistant professor at UCLA and author of Recipe for Survival. Inflammation, especially from the foods we eat, can be associated with weight gain or more difficult weight loss.

However, Doebrich argued that food chemicals do not significantly impact weight loss and clarified specific regulation differences between the United States and EU food industries.

Any known dangerous chemicals are already banned from the food supply in both the United States and the European Union. The belief that the food supply in the U.S. is unsafe is based on a flawed logic that keeps getting repeated by people without sufficient knowledge of regulations in both countries, Doebrich said. Whether a substance is allowed in a country or not says little about its safety.

Furthermore, the topic of how cultural differences between the U.S. and the EU affect nutrition and weight management is also worthy of debate. Many of Finis viewers took to her comment section to share generalized observations of how European culture differs from Americas. Europeans walk more and eat smaller meal portions with less sugary foods. Some even noted that the stress relief from vacationing in Europe could contribute to weight loss.

Coleman agreed with a few of Finis commenters observations but emphasized that they are factors that apply to people worldwide and not just in Europe.

I would say that the most important factor of weight loss would be eating less sugar. This is because sugar has a high amount of calories and lowers your metabolism due to its effect on insulin, Coleman said. I would also suggest walking more often than driving, as this can decrease stress levels and burn calories. It is also important to reduce portion sizes and eat smaller meals, as this will help you feel fuller for longer periods of time, which can prevent overeating in between meals.

The post TikToker shares why Americans might lose weight on the same diet in Europe, and nutritionists have thoughts appeared first on In The Know.

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European TikToker sparks debate on whether the EU's food industries are really 'much more' nutritious compared to the U.S.: 'Whether a substance is...

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The hormonal changes of menopause sees many women gain more weight around the abdomen rather than hips and thighs. But, hormonal changes alone dont necessarily cause menopause weight gain. Instead, the weight gain is usually related to ageing, as well as lifestyle and genetic factors. With some small changes, weight loss can be achieved. Express.co.uk spoke to Claire Jones, founder of YourOneLife Healthy Weight Solutionsand she explained how changing the times you eat can impact your body shape.

Claire discussed intermittent fasting, and whether meals times can impact weight - either allowing you to eat more or restricting you to lose weight.

Yes meal times can impact but again its a very individual thing, she said.

Intermittent fasting is a very simple way of reducing the amount of calories we consume in a day, without changing too much else, and can be very effective.

But only if we dont end up eating more during the eating window.

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The 5:2 diet is when you consume only 500-800 calories on two nonconsecutive days of the week, and eat normally the other five days.

Research has shown intermittent fasting is an effective way to manage weight.

Claire added: Its important not to get over-hungry as this is more likely to result in eating too fast, and so overeating, which will also impact on digestion and absorption of nutrients.

Knowing your own limit and when fasting needs to end is important, as is when not to do it, such as missing breakfast before strenuous exercise.

READ MORE:One British habit Kate Middleton likely avoids for a slim figure

It doesnt suit everyone, she added.

I encourage people to read up on it and get advice about whether its a suitable approach for you.

Eating late at night is not ideal as it will interfere with sleep, which will interfere with our mood and choices the next day - when we are tired and grumpy we reach for the comfort foods.

Claire also shared some tips when eating.

My book has practical tips Ive been using myself to manage my weight well for more than a decade now, she explained.

It contains suggestions like making sure we are hungry when we eat, tricks we can employ to reduce the volume like eating more slowly, using a smaller plate, smaller cutlery, being aware of where calories can hide, that sort of thing.

Its not just what and how much we eat, but how we eat, that matters.

This means we dont need to overhaul everything all at once, but can make gradual changes that are not stressful, and that we can easily accommodate.

[In turn] we are more likely to see it through and get the results that we want.

More here:
Eating late is not ideal! Best time to have dinner to lose weight during menopause - Express

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The last day of Gregg Doyel's cat, Theodore

IndyStar columnist Gregg Doyel on his cat, Theodore, who he had to put down Thursday.

Gregg Doyel, Indianapolis Star

GREENWOOD He died looking into my eyes. Thats what I wanted for Theodore, my cat, my companion, my best little buddy. The last thing hed see after 17 years on this earth would be my face, loving him to the end.

You could do this, hold him on your lap like that, because Theageek the only name he knew wasnt like most cats. In temperament he was more like a dog, following me around, sitting nearby as I wrote or watched TV, licking my head as I slept. You could hold him as long as you wanted, however you wanted. He lovedit.

On one of his final days, after another visit to the veterinarian, searching for an answer I already knew, Theageek was on the dining table where he hung out while I wrote. I scooped him up and laid him on my lap, face up, staring at me. His eyes were tired. He was ready.

And so was I, because hed just shown me how this story would end.

Everyone kept saying he was losing weight, but I didnt see it. Hed been a big cat our veterinarian in Ohio, where we lived until 2014, compared him to an NBA center and he still looked big to me. Long, huge, thick body.

Just not as thick, apparently.

Another sign Id missed was his fur. Hed always been kind of nerdy, which is how Theodore became Theodork, which became Theageek. Because he was a geek, his transition from normal cat to nerdy little guy who doesnt groom enough to absolute mess was so gradual I missed it.

A vet wouldve caught this in real time, but Theageek was always so healthy. Didnt see a vet for years.

Bloodwork in 2016 showed the disease.

His thyroid was in overdrive, a caloric furnaceburning too hot. So that's why hed eat himself sick? Feed him twice a day, and hed scarf it down so fast hed throw it up, practically unchewed. Leave food all day, though, and hed graze when hungry. Which was often. Even so, his metabolism burned so fast that he was losing weight.

By then he weighed about 12 pounds. What hed been earlier, in Ohio, I didnt know, but we started him on thyroid medicine, a transdermal appliedto his inner ear. His weight stabilized, and he liked being medicated. It was something we did together.

About six months ago he started losing weight again, from 12 pounds to 10, to nine. Id rubhis hamstrings, and they were gone. The thyroid disease was burning through muscle, and the vertebrae of his back were visible to the eye. Petting him from head to tail was like rubbing a rock garden.

Visits to the vet were coming faster now. He lost a half-pound in a week, then a quarter-pound in three days, then again three days later. He was down to 6 pounds, 6 ounces. Hearing that, you wont believe what hed weighed earlier in his life, in Ohio. Not sure I'lltell you.

Theageek was so stoic, so low maintenance, he walked around with a claw embedded in his paw for Lord knows how long.

This was back in 2016, shortly after Theageek and I had been reunited. Hed shown up like so many pets in my previous life, when I workedfor CBSSports.com and livedin Fairfield, Ohio. Id go away for a work trip, come back, and thered be a dog. Then a cat. And another. My boys loved pet stores and seeing kittens and puppies at thrift markets, and their mom couldnt resist. One day, were a family of four. Next thing I know, were a family of 10: mom, dad, two children, three dogs, three cats.

Moved here to work for the IndyStar in 2014, and left behind everyone. Divorced, kids staying in Ohio one starting college, one finishing high school and pets staying, too. Poor Theageek, he was no longer getting the attention he craved. Its nobodys fault; everyones life had been upended. My boys told me Theageek was lonely. Hey, so was I.

Understand, Im allergic to cats. Badly. And he sheds horribly. Geeky little guy, he's so full of dander that when it rained, droplets turned his fur into a glue-like substance. Allergies can be addressed more easily than loneliness, though, so Theageek moved in with me. Petting him meant immediately having to washmy face afterward. Worth it. I loved sniffing on his head.

OK, so the claw in hispaw.

More personal stories from Doyel:

He was so stoic, so easy, and in my meager defense I was so new at being the sole owner of a cat, I didnt trim his nails. Didnt know. When he started limping I scooped him up, put him on my lap like a baby, and studied his paws.

The sight was shattering. One of his claws had grown so long it curved into a circle, into his paw pad, where I clipped it and pulled it out, drawing blood. Im not a tall person, 5-10 on a good day, but never in my life have I felt so small.

Even at the end, I wasnt convinced. Theageek loved Friskies cat food Seafood Sensations flavor, the blue bag and was running low. I got more at Kroger, the biggest bag, 16 pounds.

That was five days ago.

They need us all the time, our pets, but never more than at the end. They need us to see what they cant show us, hear what they cant tell us. This happened Tuesday:

Were at the Franklin Animal Clinic, the original location in Franklin, getting Theageek checked again. A man in the waiting room has a huge dog, a blue Great Dane. Hes saying his dog Blu is about 10 years old, past the breeds life expectancy. Blu looks happy and great, so thick through the chest, and the man nods sadly and mentions Blus legs.

They keep going out on him, he says.

He knows whats happening with Blu, same as I know with Theageek. Were commiserating on the decision we face, wanting to make it at the perfect time not too soon, heavens no, but not a minute too late. At that moment a vet tech comes to fetch Blu for a checkup, and his legs give out right there in the waiting room. Sweet baby dog.

In a minute Ill betelling Javier, Theageeks vettech, about the decision I face, the uncertainty. He mentions a checklist created by a vet at Ohio State University, to help pet owners facing this decision. Would I like a copy? Please, yes.

How Do I Know When Its Time, its titled, with a list of statements to be rated one (strongly agree) thru five (strongly disagree). Im going along, mostly 2s and 3s, when I reach the seventh statement:

My pet does not seem to enjoy life.

I lose it. Because I know. Theageek hasnt been following me around for a few weeks. He doesnt sleep on my bed anymore. When I find him and sniff his little head, he no longer gently purrs. He doesnt even seem to sleep much, come to think of it. Just sits on the floor in that Sphinx position, awake.

My cat is dying, right before my eyes.

Let me tell you about the Franklin Animal Clinic.

Ive written those words before Let me tell you about… when we had to put down my sons cat, Marms, in 2020. The clinic was wonderful then, and wonderful Thursday. Im calling to set up the last appointment Theageek will ever need, struggling to get out the words and apologizing, and the receptionist, an angel named Natalie, is softly saying its OK. Two years ago Id made the same hard phone call about Marms, and another receptionist, Holly, had handled me the same way.

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Now Im asking Natalie if I can speak with Javier, the vet tech. Basically I want him to say Im doing the right thing, putting him in a terrible position and knowing it and apologizing some more. Javiers calm and wonderful and threading the needle just right: supporting my decision without telling me what to do. Hes letting me decide, but not letting me feel terrible about it.

I scoop up Theageek from his Sphinx position in the hall and drive him to the clinics Greenwood location. Javier is there today. So is Dr. Record. Theyve been with me every step of the way. I need them for one more.

Holly leads me into a private room, and guess whats framed on the wall? The story I wrote about Marms in 2020. Theyve given it a place of honor.

Javier comes in, explains the procedure, makes sure Im ready, then takes Theageek to get a catheter in his right paw. While I wait, I call Theageeks vet in Ohio. I tell them whats happening here in Greenwood, and ask a question: "What did Theageek weigh in those days?" They pull up his records, tell me his birthdate Aug. 14, 2005 and say something shocking: He generally weighed about 20 pounds.

This is too much, so hurtful to hear I couldnt see my cat, my responsibility, wasting away? but now Javy is bringing Theageek back to me, making sure Im ready, and then leaving us alone. The door opens soon, and its Dr. Record with several vials of liquid. One is a sedative, a clear liquid that will relax Theageek until he falls asleep. The pink medicine is anesthesia, a lovingly high dose that will send him along his way.

Theageeks lying on my lap, face up.Hes staring at me as the clear medication goes into his vein, and now hes asleep, unconscious really, his eyes still open.

Next comes the pink medicine. Hes gone but still with me, staring at me as I stareback, seeing my reflection in his eyes.

More:Join the text conversation with Gregg Doyel for reader questions, first links to columns and exclusive peeks behind thesports curtain (and under Doyel's hood):

Find IndyStar columnist Gregg Doyel on Twitter at @GreggDoyelStar or at http://www.facebook.com/greggdoyelstar.

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Doyel: Theageek needed me always, but never more than at the end - IndyStar

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You've likely picked up some go-to habits in your workout routine over the yearsgood and bad. Today, we're going to address the absolute worst exercise habits you likely didn't know are aging you faster. This way, if you recognize any of them in your own regimen, you can ditch and fix them ASAP.

No matter your age, you should be getting in regular exercise and activity. If you want to age gracefully, strength training is essential to build and maintain lean muscle, and cardio will improve your heart health and conditioning. Living a healthy, active lifestyle will boost your quality of life and increase longevity, but beware of the below exercise habits that may be doing more harm than good.

Here are three bad habits that are aging you faster and what to do about them. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Although you want to work hard and push your body to get the most out of your weight training sessions, don't go overboard! Make sure you're not training with excessive amounts of volume past your ability to recover. There are only so many muscle fibers and motor units you can recruit in a single session, and any more than that turns into"junk volume," which means you're accumulating fatigue.

When you train too much, your body also produces more cortisol, which is something to avoid at all costs. Excessive cortisol = more stress, which can age you faster. If you're strength training regularly, 3 to 4 working sets in most of your exercises should suffice, and you can incorporate a rest day or two.

Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says

HIIT is an awesome form of exercise. You'll be burning calories at a higher rate when compared to regular cardio, in addition to boosting your metabolism and getting a solid sweat in.6254a4d1642c605c54bf1cab17d50f1e

The downside to HIIT is it can also be difficult to recover fromespecially if you're going all-out with your workouts on the other days of the week. Just like strength training, you want to manage fatigue, and don't overdo it. Limit HIIT in your routine to twice a week to allow your body to recover.

Related: These Foolproof Exercises Will Shrink Your Visceral Fat Fast, Trainer Says

It's easy to get into the habit of only lifting and doing HIIT for exercise. For many individuals, this can help them build muscle, burn fat, and get into great shape. However, zone 2 training is something you shouldn't neglect as part of your fitness routine. Getting in aerobic work is important to improve your metabolic health, longevity, mitochondrial function, and resting heart rate.

When you're not including zone 2 training into your routine, you miss these key health benefits and can speed up your aging process. Be sure to incorporate two to three sessions of zone 2 training into your routine, aiming for 30 to 45 minutes in each session.

For more mind and body news, be sure to check out The Most Effective Calf Exercises To Get Rid of Cankles, Trainer Says and Great Beach Workouts That Don't Feel Like Work at All, Experts Say.

Tim Liu, C.S.C.S.

Link:
The Worst Exercise Habits That Are Aging You Faster, Trainer Says Eat This Not That - Eat This, Not That

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Are you struggling to reach a healthy weight? Youre not alone. According to the National Institutes of Health, more than one-third of adults in the United States are obese. And while theres no easy fix, there are plenty of small changes you can make to your lifestyle that can lead to big results.

To help you on your journey, we asked experts for their best tips on how to reach a healthy weight. From simple tweaks like eating breakfast every day to making sure youre getting enough sleep, here are their top suggestions.

You may have tried different fad diets or even some more extreme methods to lose weight, but what really works is finding the best diet pill for you. Every persons body is different, so there is no one-size-fits-all solution when it comes to diet tablets or pills. However, there are certain ingredients that have been shown to be effective in helping people lose weight. Some of these include green tea extract, hoodia gordonii, and chromium picolinate. Caffeine, L-theanine, L-carnitine, L-tyrosine, and Vitamin B complex are also effective weight loss ingredients that are included in the formulations of the top weight loss pills.

When choosing a diet pill, it is important to read the ingredients list carefully and make sure that you are not allergic to any of the ingredients. You should also consult with your doctor to make sure that the diet pill is right for you. There are some diet pills that are not suitable for people with certain medical conditions.

A healthy diet is important for many reasons. It can help you reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

There are many ways to eat a healthy diet. Here are a few tips:

The first step to losing weight is creating a calorie deficit. This means eating fewer calories than your body needs to maintain its current weight. To do this, youll need to cut back on your calorie intake. There are a number of ways to do this, such as tracking your caloric intake and cutting back on high-calorie foods.

Protein is an important nutrient for weight loss. It helps build and maintain muscle mass, which in turn helps burn more calories. Aim to include protein at every meal, and include sources such as lean meats, fish, eggs, beans, and nuts.

Fiber is a nutrient that helps you feel full and satisfied after eating. Its also important for weight loss as it helps promote regularity and prevents overeating. Good sources of fiber include fruits, vegetables, whole grains, and legumes.

These are just a few tips to help you eat a healthy diet. For more information, talk to your doctor or a registered dietitian.

If youre looking to lose weight, experts recommend boosting your diet with supplements. Adding certain nutrients and vitamins to your diet can help support your weight loss goals by increasing metabolism, suppressing appetite, and reducing cravings.

Some of the best supplements for weight loss include green tea extract, garcinia cambogia, and green coffee bean extract. When choosing a food or diet supplement, check out these fat burners and other scientifically proven weight-loss-promoting ingredients. Green tea extract is a powerful antioxidant that helps boost metabolism and promote fat burning. Garcinia cambogia is a natural fruit extract that suppresses appetite and prevents cravings. The main active ingredient in green coffee beans is chlorogenic acid, which is thought to promote weight loss by increasing metabolism and reducing the absorption of fat from the diet. A number of studies have shown that green coffee bean extract can help people lose weight, but further research is warranted.

By adding these supplements to your diet, you can give yourself the edge you need to reach a healthy weight.

We all know that exercise is important for our overall health, but did you know that it can also be key to achieving and maintaining a healthy weight? Regular physical activity helps to boost metabolism, build muscle mass, and burn calories all of which can help you reach your weight loss goals. And even if youre not trying to lose weight, getting enough exercise is still important for preventing weight gain and promoting overall health.

So how much exercise do you need to reach a healthy weight? The experts say that adults should get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) every week. You can also break up your exercise into shorter sessions throughout the day if thats more convenient for you. And dont forget to add strength training to your routine two or three times per week is ideal.

So get moving and start seeing results! Regular exercise is one of the best things you can do for your health, and its also a great way to reach a healthy weight.

What could be more refreshing than a cold, delicious beverage on a hot summer day? But before you reach for that sugary drink, consider this: just one can of soda has about 40 grams of sugar thats 10 teaspoons! And we all know that too much sugar can lead to weight gain.

If youre trying to slim down, experts recommend avoiding sugary drinks and choosing water or unsweetened iced tea instead. This simple change can help you cut back on empty calories and reach your healthy weight goals. So next time youre feeling thirsty, reach for a glass of water instead of a sugary drink your waistline will thank you.

A lot of the time, processed foods are high in unhealthy ingredients like added sugars, sodium, and unhealthy fats. They can also be low in important nutrients like fiber and protein. All of these factors can contribute to weight gain. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.

If youre trying to lose weight, you might be looking for any and all advice on how to make it happen. And while there are a lot of different opinions out there on the best way to do it, there is one piece of advice that experts agree on getting enough sleep. Thats right, getting enough shut-eye is crucial when it comes to weight loss. Heres why:

So if youre looking to lose weight, make sure youre getting enough rest. Youll be glad you did!

Following these expert-approved tips on how to reach a healthy weight is the best way to ensure that you lose weight safely and effectively. If you are struggling to lose weight, consider talking to your doctor about prescription diet pills or other weight loss options.

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Reach a Healthy Weight With These Expert-Approved Tips - Intelligent Living

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When you think about dieting, you focus on eating foods that are healthy for you, eliminating all the junk foods. Those sweet treats, the savory snacks, and everything in betweenthey're no longer in your food options. Well, what if we told you that there are foods that have been given a negative reputation, but you can actually eat while trying to lose weight?

You read that correctly! There are popular foods that have been known to take a back seat when it comes to dieting. However, there are ways to get around eating them so it doesn't feel like you're missing out on these delicious foods. We spoke with Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook to clarify what foods we can eat in our diet that we'd originally keep off our plates. Then, be sure to check out The Worst Guilty Pleasure Snacks.

"Most people hear burgers and think 'no way, not when I am trying to lose weight,' but the truth is YES, you can eat a burger," Goodson exclaims. "It's all about how you build your burger."

Goodson further suggests that the goal when eating a meal is to have a high fiber carbohydrate and protein to help get you full faster and stay full longer, and incorporate veggies. A burger can include all of this.

First, start with lean ground beef such as 90% lean, 10% fat (90/10), or 93/7. Then, add the meat to a whole grain bun with cheese. Use avocado instead of mayo, or another high-calorie sauce. Then, load up the burger with veggies like lettuce, tomato, onion, and even grilled mushrooms or caramelized onions.

"Pair that with a salad and you have a delicious 'guilty pleasure' that's nutrient-rich, calorie-conscious, and has 4 of the 4 food groups in it," says Goodson.

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This one almost seems too good to be true. But according to Goodson, pizza can fit into your eating pattern when you are trying to lose weight.6254a4d1642c605c54bf1cab17d50f1e

"Try a whole-grain crust or even a cauliflower crust for lower calories and carbohydrates," Goodson says. "Skip the white sauces and use tomato sauce or even a brush of olive oil. Then add a lean protein like grilled or roasted chicken, mozzarella cheese, and load that bad boy up with veggies and fruit."

Some combination suggestions Goodson gives are arugula and figs with a balsamic glaze, roasted spinach, butternut squash, and pine nuts, or caramelized onions, peaches, and walnuts.

Not only are these pizzas there to help you get fiber and protein, but they help you feel satisfied and are low in saturated fat. Goodson also suggests pairing your pizza with a salad for the perfect meal.

RELATED: 12 Worst Frozen Pizzas to Stay Away From Right Now

"Most people agree that baked goods and muffins don't make the weight loss eating plan, but there are actually some muffin recipes that are nutrient-rich and low-calorie," says Goodson. "Muffins made with oats or oat flour are a great place to start because they are higher in fiber."

Goodson further suggests adding nuts and fruit and trying to cut back on the sugar. You can do this by adding less sugar or swapping half of the sugar with an alternative cooking sweetener.

Another healthy alternative? Trying a muffin with veggies in it!

"There are some brands that do a fantastic job at getting extra nutrients into baked goods like Veggies Made Great," says Goodson. "The first ingredient of their muffins is a vegetable!"

"Many people think they have to eat egg whites if they are 'on a diet.' FALSE," Goodson says. "Eggs are one of the most nutrient-rich foods out there and by far one of the most satisfying."

According to Goodson, the protein and fat in eggs will help you stay full for hours. Eggs also provide nutrients like iron, vitamin B-12, choline, and others that are essential for health.

If you want to play around with the versatility of the eggs, Goodson suggests several options.

"Scramble them in the morning with veggies, eat hard-boiled eggs as a snack or slice them up on a salad. Whatever you do though, don't throw away the yolk! That's where most of the nutrients are!"

Kayla Garritano

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Don't WorryYou Can Still Eat These Foods When You're Trying To Lose Weight Eat This Not That - Eat This, Not That

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Several years ago, Jennifer Lopez and Alex Rodriguez made headlines for going on a no-sugar diet. Since then, posts about going on a no-sugar diet have randomly popped up on social media. And, given how much staying power this eating plan seems to have, its understandable to be at least a little curious about the no-sugar diet and what it involves.

While it seems obviouswhat is a no-sugar diet, exactly? Can you really have no sugar on a no-sugar diet? Are fruits OK or does everything sweet need to be weeded out? Nutritionists break it all down.

Its important to get this out there upfront: Theres no set definition for a no-sugar diet. There may be several variations depending on where you're getting your information from, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.

Keatley notes that some no-sugar diets call for an elimination of all added sugar, sugar from fruit, as well as milk sugars. But, he points out, the most common variation is to get your added sugar intake down to zero. (Added sugar, in case youre not familiar with it, is sugar thats added to foods vs. naturally occurring in them.)

Sowhy are people doing this, again? There are a few different reasons. We have so much research that shows sugar is a pro-inflammatory food, and inflammation is a root cause of many different health conditions, says Jessica Cording, R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. With that, some people cut out sugar from their diets to try to be healthier.

You could potentially reduce your risk of heart disease, obesity, diabetes, and certain cancers, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Other people cut out sugar to try to lose weight. Its not uncommon that people lose weight when they limit added sugar, Cording says. A lot of highly palatable processed and packaged foods tend to have added sugar, and cutting those out will limit some extra calories.

It depends on how extreme you take this. If you cut out all forms of sugar (including naturally-occurring sugars) and eliminate foods like fruits from your diet you are missing out on important nutrients your body needs to perform at its best, Gans says.

Plus, a no-sugar diet is also just hard to follow. Its a huge challenge to drop that added sugar number down to zero because, well, sugar tastes good and it can provide a hit of dopamine, Keatley says. So, by going off added sugar cold-turkey, you could find yourself feeling down more often and also frustrated by all of the reading you have to do on packaged or restaurant foods.

You can eat any whole food, Keatley says. He lists off fruits, vegetables, starches, legumes, nuts, meats, and more as go-to foods on this diet.

When you start dipping into foods that have been modified, that's when you need to inspect the food label, he says. Keatley recommends steering clear of products that contain any of the following:

Need a jumping-off menu to get you started? Gans offers this up as a sample day of eating on a no-added sugar diet:

A bowl of oatmeal made with cows milk or an unsweetened milk alternative, a tablespoon of natural peanut butter, and a small banana

A large mixed green salad topped with grilled chicken, avocado, and chickpeas, tossed in olive oil and vinegar

Cup of plain Greek yogurt with sliced strawberries

Broiled salmon with roasted Brussels sprouts and small baked potato topped with a little butter or sour cream

Keatley says this can be safe, provided you focus on added sugars and not all sugar-containing foods. Having all the forms of sugar in whole foodsnot drinksis a way to maintain your energy levels, appease your tastebuds, and meet your nutritional goals, he says.

Gans agrees. If presently your diet consists of large amount of added sugar and you are now limiting these foods, it would 100% be safe to do, she says. However, if you start to take this to extremes, it could definitely be unhealthy. Besides the limiting of important nutrients your body needs, any restrictive diet can cause have an emotional toll on its user that can affect their day to day living.

Overall, experts recommend just aiming to cut down on your added sugar intake vs. focusing on getting rid of all of it. Eliminate the idea of elimination, Keatley says. Dont try to get your added sugar down to zero but try to balance out grams of added sugar with grams of dietary fiber. This will lead to a more sustainable diet that has benefits outside of just reducing sugar intake.

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